Smith-Machine Reverse Calf Raises
Strengthen your calves with Smith-Machine Reverse Calf Raises! Target lower legs with controlled, effective reps. Elevate your workout!
Required Equipment
Muscle Groups
Primary
Instructions
1. Begin by setting up the Smith machine with the desired amount of weight.
2. Stand on the platform or elevated surface with your toes on the edge, allowing your heels to hang off. Your back should be to the bar.
3. Step under the bar so that it rests on your shoulders, similar to where it would be during a back squat. Ensure the bar is positioned correctly to avoid discomfort.
4. Unrack the bar by rotating the hooks and stepping forward, if necessary.
5. Stand upright with your core engaged, ensuring your body is straight and stable.
6. Keep your hands on the bar for balance throughout the exercise.
7. Press up onto the balls of your feet, contracting the calf muscles at the top of the movement.
8. Slowly lower your heels back down below the level of the platform to stretch the calf muscles.
9. Pause briefly at the bottom of the motion before pressing back up for the next rep.
10. Perform the desired number of repetitions and then safely rerack the bar by stepping back and rotating the hooks back into a locked position.
Make sure to perform the exercise with controlled movements to maximize muscle engagement and to minimize the risk of injury. Adjust the weight accordingly to match your fitness level and goals.
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